base running/farther hitting distance/quicker fielding feet

Question
I have a few questions and I would like to ask them all in one message. I am not a coach, but I am a college student currently trying out for the softball team at my community college.
My few questions are...

How can I improve baserunning speed, so I can run all around the bases under 13 seconds, and so I can run to first base in less than 3 seconds? I currently run to first base from home or from first to second in 3.75 seconds.

For hitting, how can I improve distance so I can hit into the outfield strong and get base hits? I am short, so I'm not a homerun hitter. I am currently 5'0, 20 years old, and my current bat size is 33/22 (I'm hitting okay with it). I used to be a good hitter, but high school messed me up by making me wear a face mask helmit (I could not see correctly with it) and changing my bat size from 34/28 to 32/24, which is a big change (I could not hit off a 32/24 well and far at all). The bat I am currently using right now (33/22), is a real good bat, but I need to get my correct stands and swing back like I was along time ago.

Last question...I am an outfielder (trying out for rightfield) and I need improvement in 3 things. Diving for the ball (especally if it's not close to me or in win/lose situations), going back for the ball (my weakness is just going backwards a few steps and standing there, and then the ball goes over my head, which means I hesitate), and throwing good throws to home from right field and sometimes when I throw to second or first the ball doesnt go to their chest like it suppose to. I don't have any problems with grounders, but it's the pop fly's going back for the ball and getting into my ready stance to catch the ball before it comes down, accurate throws to home from right field in about 1-2 bounces and to the players chest in 2nd/cutt-off/1st base/3rd base, and diving (I tell myself to dive for the ball when I practice at the park with my mom when she throws it to the side so I can practice, but my mind takes control of me and I don't get down)

I hope to hear from you soon and put all the advice you give me into practice. I am hoping to get my hitting power back to like it used to be, run fast around the bases (goal is under 3 seconds) and hopefully be able to kick the habit of going forward for the ball and waiting for it to come to me and then it ends up going over my head during a pop fly. Also, correct throws to chest and good far throws to home correctly. Those are the main things I need to work on. My first practice game against other teams (spring training type of thing to see who will make the team or not) coming up starting next week. If you have any websites for good exercises I can do to improve my baserunning, hitting, throwing and going back for the ball.

Mon

Answer
Hello Mon

Wow that is a lot of things to work on in a week?.

The natural ability to run is big factor but perhaps you could trim your time a few tenths by working on techniques such as pumping your arms, leaning forward, and driving the legs.

Base running for speed (Baseball but with good tips & drills) Website: http://www.infosprts.com/baseball/camp/running/196.htm

For batting I recommend you visit a hitting coach to make sure you have the proper batting stance, weight position, and swing. I can tell you all kinds of things however without someone there to help correct possible mechanical errors it could do you more damage than good. Key points: never bat off balance, selection of a bat which is the heaviest weight you can swing without losing bat speed or mechanics of the swing, work on obtaining the right batting stance in the batter's box.

The online hitting academy (covers everything you need to know about hitting)Website: http://www.hittingacademy.com

Diving for a ball is not a thought process it抯 all about a player抯 nature of aggressively attacking the ball. If you have to think about it you抮e probably not going to dive for a ball or reach for a ball you think you can抰 get. To help remove the fear for diving for a ball try this drill: http://eteamz.active.com/NorthTexasBees/files/GirlsDive.htm

Remember when fly ball is hit toward you your first step should always be back - it is a lot easier to move forward for a ball than to move back.  For some good drills and tips for this try (online videos, use free trail to view): http://www.mycoachonline.com/Softball/Amoore/index.lasso

Also for several softball drills and tips try this link:
http://eteamz.active.com/fastpitch/instruction/tips/

This is an article about outfielder however this site has tons of outfielder information that can help:
http://www.girls-softball.com/2006/03/grass-is-actually-greener-in-outfield.html

Good luck!